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By: Mark Masavage
15-min Warm-up For Time (15 min cap) 5 Rounds of: 1-minute Rest 5 Rounds of: Scaled:Weights 45/65 and 65/95Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups
Cycling
10-Min EMOM 5-min Rest 21 – 15 – 9 For time (10 min Cap) Finisher Break up as you wish.
15-Min Deadlifts Workout Cardio Round-up Alt EMOM: 50 seconds of work and 10 seconds of transition.Do this until 300 cals are reached on each machine. The goal is 26 Rounds
10-Min Warm-Up/Set-up Make it up on the board
10-Min Warm-Up/Set-up 8 Min Alt EMOM 2 minutes of Rest 8 Min Alt EMOM 2 minutes of Rest 8 Min Alt EMOM
15-Minute Warm-up (Inspired by Training Think Tank) 2 Sets 2 Sets 1 Set Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.) CrossFit Open 24.1 For Time (15 min cap)
21-minutes Clean and Jerk Alternate workouts 3-9-15-21-15-9-3 (15 min cap)
15-minute Row (zone 2) 24-minute EMOM
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